By Perry Ambrose CN
Are you “tired all the time?” There are ways to maximize your energy, enabling you to perform your daily activities, and have some energy left to spare. Present states of health affect energy.
Many illnesses can drain our energy reserves, such as the better known thyroid and adrenal abnormalities. Hormone imbalances and deficiencies may sap our energy reserves and leave us begging for a nap. Parasites such as candida are a major cause of fatigue. Food and other allergies sap our energy. The over consumption of any type of sweets will play havoc on our blood sugar and insulin and leave us drained. In most individuals the low consumption of protein results in low energy. Nutritional deficiencies of certain nutrients involved in the production of the ATP molecule, the body’s main fuel, contribute to fatigue. Exercise, which is understandably difficult to do if one is fatigued, almost always results in greater overall energy in the long run.
The number one cause of low energy, I believe, is the repeated use of antibiotics in conjunction with a diet of heavy sweet consumption. The result is overgrowth of various intestinal pathogens such as candida yeast. This causes the reduced production of and bioavailability of B vitamins which are critical for the chemical reactions at the cellular level that produce energy. Chronic candida overgrowth results in the “leaky gut” due to chronic inflammation of the digestive tract eventually causing food allergies. This scenario ends in adrenal and thyroid stress, the two most important endocrine glands responsible for a normal metabolic rate that that is necessary for adequate energy. If you want to know more about this subject we have a separate article on Candida which will elaborate on symptoms of yeast overgrowth. Supplementing with probiotics (the good bacteria) and the cessation of sweets are the primary actions required to right this imbalance.
Blood sugar problems rank very high as another major cause of low energy. If a person has been eating a poor quality diet for many years which includes lots of processed grains such as white bread, pancakes, biscuits, pastas along with simple carbs (sweets) the body looses its ability to regulate blood sugar. The adrenals, the liver, and the pancreas are critically involved in this process. Correcting the diet along with exercise and certain supplements such as B vitamins, chromium, vanadyl and others help reestablish the body’s ability to regulate blood sugar. Increasing the percentage of protein in the diet and consuming it at every meal can be an incredible help.
The adrenal glands, one of the major players in the energy game can become stressed due to a poor diet and stressful lifestyle thereby losing their ability to produce the energy hormones such as adrenaline, epinephrine, cortisol, DHEA, and testosterone. Supplementing with adaptogenic herbs such as ginseng, maca, and rhodiola along with the B vitamins (especially B5) will help greatly, assuming one makes the necessary corrections to diet and lifestyle. In some cases actually supplementing with specific hormones is necessary. Fatigue, weakness, and exercise intolerance are primary signs of hypoadrenalism. Low adrenal function may be a byproduct of hypoglycemia (low blood sugar), neurotransmitter deficiencies, and hyper or hypothyroidism. Dietary modification, and targeted supplementation helps balance adrenal function. Salivary cortisol levels, measured throughout the day, reflect adrenal stress and exhaustion. DHEA hormone drops when the adrenal glands are taxed.
It is common knowledge that the thyroid gland regulates the metabolic rate which influences energy availability. Again diet has everything to do with all health issues. A few individuals fall prone to thyroid problems from a hereditary perspective, but not nearly as many as affected by poor diet and lifestyle. Those with candida problems nearly always test low for thyroid. Supplementing with prescriptions drugs is not always the best way to approach this problem. Specific nutritional supplements support the thyroid and good formulas exist. Food allergies are often involved here.
Food allergies and intolerances, often caused by long term intestinal problems, are an important cause of low energy. They cause a reduction in the metabolic rate from the thyroid, adrenals and at the cellular level. Eliminating some foods and rotating others along with supplementing with food enzymes corrects this cause of fatigue. Those having a hard time loosing weight often find that dealing with food intolerances to be the magic key. Finding those foods you may be reacting to is a matter getting tested via a reliable method or doing your own detective work through systematic food eliminations. The most accurate lab test at present I believe to be the ALCAT test.
The Krebs cycle, also known as the TCA cycle or Citric Acid Cycle is the metabolic chemistry in the body responsible for about 90% of the energy the body requires to sustain life. There are certain necessary nutrients that are inputs to this cycle that if in short supply will result in low energy. These include coenzyme Q10, magnesium, virtually all of the B vitamins, the amino acid cysteine (produced from B6 and folic acid), coenzyme NADH, and coenzyme A (cysteine, B6, folic acid, alpha lipoic acid, and B5 are precursors).
NADH is the reduced (electron- energy rich) coenzyme form of vitamin B3. The chemistry of NADH is some of the most complex in the human body. NADH is a coenzyme necessary to oxidize (burn) all foodstuffs (fats, sugars, amino-acids) into ATP (adenosine triphosphate), the body’s useable form of energy. Another function of NADH is its ability to help transform an amino acid called tyrosine into the important brain chemical dopamine. Dopamine is involved in mood, energy, sexual drive, concentration, memory, and muscle movement. NADH is available as a supplement.
Carnitine is a B vitamin-like substance the body makes from the aminos lysine and methionine, with the help of vitamins B3, B6 and C. Carnitine is the only substance that will serve to transport fats (fatty acids) into the mitochondrial (the energy factories of the cells), where they can be converted to acetyl coenzyme A and "plugged in" to the Kreb's cycle to produce ATP. Without a carnitine "escort," the fatty acids cannot pass through the inner mitochondrial membrane. There are two major forms of carnitine, l-carnitine and acetyl-l-carnitine. The acetyl form is better able to cross the blood brain barrier. It is a precursor to the neurotransmitter acetylcholine. This form of carnitine will provide more energy than l-carnitine. Caution is called for because it can be over stimulating. The main food source of carnitine is red meat, but the body can make carnitine if the appropriate building blocks are present. Carnitine is available as a supplement.
Ribose has recently appeared in the spotlight. Over 150 studies demonstrate the ability of ribose, a 5 carbon sugar found in all living cells, to increase ATP levels and cardiac muscle energy metabolism. Ribose is another key compound used by the body to form the compound ATP, which is depleted during strenuous physical activity or from lack of oxygen. Ribose, taken before, during or after high-intensity exercise, accelerates repletion of depleted ATP, providing rapid regeneration of critical energy molecules for maximal training.
Vitamin B12 and folic acid are important in combating fatigue because they are instrumental in producing red blood cells (RBC). If you have a low RBC on your blood test it means your blood cannot carry enough oxygen and fatigue will result. Iron also is necessary for the transport of oxygen in the blood to muscles. Low iron equals low energy.
Stimulants such as caffeine, guarana, amphetamines, methamphetamines and MDMA (ecstasy) provide fake energy. You get a quick burst of energy, but a crash always ensues. In the case of caffeine and guarana, adrenal glands suffer, and it takes more and more caffeine to give you any lift. The key is to stop all artificial energy boosters, and focus on increasing energy production in a healthy way.
All of this may seem a little overwhelming. There are many causes of fatigue and there may be several operating at one time. It can be quite a challenge to come up with the appropriate prescription to remedy the problem. This is where I believe I can help you as a trained nutritionist with many years of experience.
Perry Ambrose
Certified Nutritionist
501-268-9585 |
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